In teams of 2, complete 3 rounds of:Run 400m & Row 500m / AMRAP pull-ups – in 5:00minRun 400m & Row 500m / AMRAP handstand push-up – in 5:00min Workout clarification – one teammate will run and one teammate will row at the same time every round. You will alternate each round as to who runs or rows. With the time remaining in that interval (5:00) accumulate as many pull-ups or handstand push-ups as a team. Neither partner may start working on the pull-ups or handstand push-ups until both partners have finished their row or run. Team Work Team workouts are a blast. Come in for a great one to kick off a great week of programming.  Read more

Push Jerk5-5-5-5-5then21-15-9Box Jump (24/20)Push Press (135/95) Maintenance – Did You Do Some This Week? Did you do any maintenance this week outside of a group class? Foam roll, CrossOver Symmetry, banded stretches, lacrosse balls? We want to hear from you – did you do it at home or at the shop? Post to comments. Read more

“The Chief” Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute. Repeat for a total of 5 cycles. Score rounds completed for each of the 5 cycles. Begin each new round at the beginning. The Chief – Anniversary Workout! How did The Chief become the anniversary workout? In the summer of 2010 Roots hosted its Grand Opening on a Saturday at their small location on Pearl Street. We had food and music and people on hand to talk about the gym, and of course, you could try out a workout.  In search of a workout that would be accessible (and safe) to anyone who walked in off the street we scoured the mainsite for a workout that was scalable in many ways. And that’s when we came across The Chief.  The interval style of workout allowed for us to scale rounds for new folks while simultaneously offering a...Read more

Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat each interval for as long as you are able. Cherie and Matt Take On Primal Quest Four members of the CrossFit Headquarters Seminar Staff, including Matt and Cherie Chan, are taking on the Primal Quest adventure race which started yesterday afternoon. Primal Quest began in 2002 in Telluride, Colorado. It is one of the most extreme and challenging adventure races out there.  Their team is the Rusty Bottom Runaways. You can track their progress on the Primal Quest website.Read more

4 rounds for time:Run 400m15 power snatch (75/55)20 Abmat sit-upRest 2 minutes between rounds. Rounds 1 and 3 begin with run, rounds 2 and 4 begin with sit-ups.  Summer may be winding down but this cobbler is a must have before fall! It might be the only Paleo dessert that Eric has ever fallen in love with. I mean, he still loves me, Harriet, and Campbell, but this cobbler is a close second to the three of us! If you’re like Eric, you’re skeptical of a lot of Paleo “baking” recipes. But not this one from ZenBelly Catering. Chef Simone is on a mission: To prove that gluten-free and paleo cuisine can be just as gourmet, refined, and artfully presented as what you’d find in a fine bistro.  Thanks Maura for the recipe! Brown Butter Peach and Cherry Cobbler recipe HERE.  Read more